15+ Instant Pot Recipes for Weight Loss
Learn how to make healthy and easy Instant Pot meals that can help with weight loss and your overall nutrition. These real food meals are perfect for meal prepping and are all gluten-free and dairy-free. The Instant Pot can help you get healthier!
The pressure cooker is one of the easiest and most efficient ways to prepare healthy foods.
I use it on a daily basis to make everything from baked sweet potatoes, rice, chicken, soups, stews, and more.
I even wrote a whole book on using the Instant Pot for healthy meal prepping.
Healthy Instant Pot Meals to Support Weight Loss
Here are my favorite real food meals that are all made in the Instant Pot pressure cooker. These are all a great way to get started with a healthy lifestyle.
Click through on each recipe to get the full details and nutrition information.
Instant Pot Salmon and Rice
When you want a flavorful dinner that is so easy to make, you’ve got to try this Instant Pot Teriyaki Salmon and Rice. This gluten-free recipe has only six ingredients and is a family favorite. This is my number one favorite healthy Instant Pot meal because it’s just so easy!!!
Instant Pot Pork Chops & Rice (One-Pot Meal)
This recipe for Instant Pot Pork Chops and Rice is perfect for a busy weeknight or a Sunday dinner. This easy one-pot meal is balanced, nutritious, and flavorful. You only need 40 minutes from start to finish.
Easy Instant Pot Chicken Stew with Vegetables
This Instant Pot Chicken Stew is a comforting and flavorful one-pot meal that’s perfect for a chilly day. Tender chicken is cooked with vegetables and herbs in a savory broth, and the addition of frozen peas at the end adds a pop of color and sweetness.
Instant Pot Turkey Chili Without Beans
This hearty and healthy Instant Pot Turkey Chili Without Beans is a super easy meal prep recipe. Make a big batch and enjoy it throughout the week. This family favorite recipe is also gluten-free, paleo, and Whole30.
Instant Pot Chicken Rice Soup (One Pot Meal)
This recipe for Instant Pot Chicken Rice Soup is so comforting and nutritious. This one-pot meal is ready in just over 30 minutes and is naturally gluten-free.
Instant Pot Salmon and Potatoes
This Instant Pot Salmon and Potatoes recipe uses frozen fillets for a last-minute, weeknight meal that is gluten-free, healthy, and so delicious. This dish comes together in less than 30 minutes!
Instant Pot Quinoa Salad With Vegetables
Learn how to make this Instant Pot Quinoa Salad that is a one-pot dish full of flavor. The simple lemon dressing brightens the quinoa and vegetables that come together into a delicious dish. This recipe is vegan, vegetarian, and gluten-free.
3-Ingredient Butternut Squash Soup (Stovetop or Instant Pot)
You only need three main ingredients to make a comforting and delicious 3-Ingredient Butternut Squash Soup. This low-fat vegan recipe is perfect for a simple lunch on a cold day. Make it on the stovetop or in the Instant Pot.
Chicken Soup with Potatoes (Stovetop or Instant Pot)
This easy Chicken Soup with Potatoes is loaded with vegetables, making it a delicious, nourishing, and comforting recipe. Make this one-pot chicken recipe in just about 40 minutes either using the stovetop or the Instant Pot pressure cooker. This healthy soup recipe is naturally gluten-free and dairy-free.
Instant Pot Avgolemono Soup
This Instant Pot Avgolemono soup recipe combines tender chicken, creamy rice, and a tangy lemon-egg broth for a comforting and flavorful Greek-inspired soup. With the convenience of the Instant Pot, you can enjoy this traditional soup in a fraction of the time, making it a perfect option for a satisfying weeknight meal.
Sweet Potato Beef Chili (Instant Pot or Stovetop)
This recipe for Sweet Potato Beef Chili is a tasty and nourishing dinner that you can throw together in a short amount of time. You can serve it right out of the pot, and then use the leftovers for lunch or dinner the next day. This homemade chili can be made easily in the Instant Pot or on the stovetop.
Healthy Instant Pot Vegetable Beef Soup Recipe
This easy Instant Pot Vegetable Beef Soup is sure to become a family favorite. This hearty and delicious recipe uses simple ingredients and is done in 35 minutes. It’s full of vegetables, tender beef chunks, and flavor!
Carrot Ginger Lentil Soup (Instant Pot or Stovetop)
Here is a rich and flavorful Carrot Ginger Lentil Soup that includes plant-based protein from the lentils. This is a great lunch recipe on cold days. The leftovers are delicious too.
Instant Pot Pineapple Chicken (Gluten-Free Option)
This Instant Pot Pineapple Chicken recipe is so flavorful, and takes only 40 minutes to make. Serve it with steamed rice or sautéed cauliflower rice. Everyone in the family will love this chicken dinner that can easily be made gluten-free.
Instant Pot Mahi Mahi Coconut Stew
Here’s how to make a delicious Instant Pot Mahi Mahi Stew using fish, coconut milk, and chopped vegetables. This easy and healthy dinner recipe can be made in just 25 minutes. This is a great recipe for busy weeknights.
Tips for Healthy Instant Pot Cooking
Here are some tips for making healthy, “real food” meals in your pressure cooker which can help you make better choices when it comes to your food intake.
1. Batch Cook for the Week
- Cook large batches of healthy staples like grains (brown rice, white rice, etc), beans, and lean proteins.
- Try these easy recipes for Instant Pot Boiled Potatoes, Instant Pot Carrots, or Instant Pot Coconut Rice so you have side dishes ready to go. Pair them with different proteins and gluten-free sauces as easy meals.
2. Load Up on Veggies
- Steam or cook vegetables in your Instant Pot to keep them nutrient-rich and filling. Most people don’t know that the Instant Pot can easily be used as a veggie steamer (try these recipes for Instant Pot Broccoli, Instant Pot Cabbage, or Instant Pot Cauliflower Florets for example).
- Use your cooked veggies in soups, stews, or as sides to add volume to your meals without many calories. Fiber is your friend when it comes to aiding weight loss (see more of my clean eating weight loss tips).
3. Make One-Pot Balanced Meals
- Prepare one-pot meals with lean proteins, whole grains, and plenty of vegetables. This gives you a balanced, nutritious meal with minimal cleanup.
- Some of my favorite one-pot Instant Pot healthy meals include: Instant Pot Cabbage and Sausage, Instant Pot Chicken with Sweet Potatoes, and Instant Pot Chickpea Stew with Coconut Milk. Yum!!!
4. Control Your Ingredients
- Make your own broths and seasonings to control salt and avoid added sugars.
- Skip pre-packaged mixes and opt for fresh herbs and spices that you can find at the grocery store. Healthy ingredients make for healthy meals.
5. Focus on Lean Proteins
- Cook lean proteins like chicken breast, turkey, fish, or tofu in your Instant Pot.
- These cook quickly and stay moist, making them perfect for healthy, low-fat meals.
- Some favorite recipes include: Instant Pot Pesto Chicken, Instant Pot Pork Roast, or Instant Pot Tri Tip which can all be portioned out and served throughout the week.
6. Freeze Meals for Later
- Cook in bulk and freeze portions.
- Planning ahead so that you have meals ready to go is one of my very best tips for staying on track with healthy eating. I just love how easy the Instant Pot makes it to do so (see my list of the best Instant Pot meal prep accessories).
FAQs About Using the Instant Pot to Lose Weight
The Instant Pot allows for quick and easy meal preparation, making it easier to cook healthy, balanced meals at home. You can control the ingredients, portion sizes, and cooking methods, all of which are crucial for weight loss.
Focus on meals that include lean proteins, complex carbohydrates, and plenty of vegetables. One-pot meals like soups, stews, and stir-fries are great options as they are filling, nutrient-dense, and easy to prepare in the Instant Pot.
Yes, the Instant Pot is perfect for low-calorie meals. You can steam vegetables, cook lean proteins, and make hearty, low-calorie soups and stews. Avoid using high-calorie ingredients like cream, butter, and excessive oils. Use seasonings like Italian seasoning and garlic powder to add flavor.
Use minimal amounts of oil and avoid high-calorie sauces and pre-packaged seasoning mixes. Instead, use herbs, spices, and fresh ingredients to flavor your meals. Opt for water or low-sodium broth instead of cream-based liquids.
The Instant Pot is faster and often retains more nutrients compared to other cooking methods. It allows for healthy cooking techniques like steaming and pressure cooking, which preserve the natural flavors of food without needing extra fats. You can also use the Instant Pot as a slow cooker if you prefer.
I have a round-up of the best Instant Pot cookbooks. You may also wish to check out my Instant Pot-authorized cookbook, The Healthy Meal Prep Instant Pot Cookbook! Other than that, check out my index of Instant Pot recipes.
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About the Author: Carrie Forrest is the author of the best-selling Instant Pot-authorized cookbook, The Healthy Meal Prep Instant Pot Cookbook. She has a master’s degree in public health with a specialty in nutrition and receives over 5 million annual visitors to her site. Send Carrie a message through her contact form.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
